Exercise Ball Prone Leg Raise

Exercise Ball Prone Leg Raise

The Exercise Ball Prone Leg Raise is a dynamic exercise that targets the muscles in your lower back, glutes, and hamstrings, while also engaging your core for stability. This exercise is a fantastic way to strengthen your posterior chain and improve overall lower body stability. To perform the Exercise Ball Prone Leg Raise, you'll need an exercise ball and a flat surface. Begin by placing the exercise ball underneath your hips and lower abdomen, ensuring that your body is supported and stable. Position your hands on the ground, shoulder-width apart, for added stability. Once in position, initiate the movement by squeezing your glutes and engaging your core. Slowly lift one leg off the ground, maintaining control and avoiding any excessive swinging or movement. Keep your leg straight, focusing on using your hamstrings and glutes to control the motion. As you raise your leg, aim for a full range of motion, stopping just shy of any discomfort or strain. Hold this position for a brief moment before slowly lowering your leg back down to the starting position. Repeat the same movement with the opposite leg, alternating back and forth. The Exercise Ball Prone Leg Raise can be modified to suit different fitness levels by adjusting the height of the exercise ball. Beginners may find it helpful to start with a lower ball height to reduce the demands on their lower back and core stability. As you gain strength and confidence, gradually increase the height of the exercise ball to intensify the exercise. Remember to breathe rhythmically throughout the movement, exhaling as you raise your leg and inhaling as you lower it. Aim to perform the Exercise Ball Prone Leg Raise in a slow and controlled manner, focusing on proper form and muscle engagement. As with any exercise, it's essential to listen to your body and work within your limits. If you experience any pain or discomfort, stop the exercise and consult with a fitness professional or physician before attempting it again. Regularly incorporating the Exercise Ball Prone Leg Raise into your workout routine can help improve your lower body strength, stability, and overall fitness level.


  • Lie facedown on an exercise ball with your hips centered on the ball and your legs extended straight behind you.
  • Place your palms on the ground, shoulder-width apart, and firmly grip the floor to stabilize yourself.
  • Engage your core muscles by tightening your abdominals and glutes.
  • Gently lift one leg off the ground, keeping it straight, and raise it as high as you can without any discomfort. Hold at the top for a brief moment.
  • Lower your leg back down to the starting position with control.
  • Repeat the movement with the opposite leg, alternating sides with each repetition.
  • Continue alternating legs for the desired number of repetitions or duration.
  • Remember to maintain stability throughout your upper body and avoid excessive sway or arching of your lower back.

Tips & Tricks

  • Make sure to stabilize your upper body by engaging your core muscles throughout the exercise.
  • Focus on maintaining proper form, keeping your legs straight and your toes pointed.
  • Control the movement by raising your legs slowly and with control, avoiding any swinging or momentum.
  • Exhale as you lift your legs and inhale as you lower them, maintaining a steady breathing pattern.
  • To increase the challenge, try adding ankle weights or resistance bands to intensify the resistance.
  • Remember to keep your neck and shoulders relaxed during the exercise and avoid any tension or strain.
  • If you experience lower back discomfort, try placing a small towel or cushion under your lower back for additional support.
  • As you progress, aim to increase the range of motion by lifting your legs higher without compromising your form.
  • Incorporate the exercise ball prone leg raise into a well-rounded workout routine that targets all major muscle groups.
  • Stay consistent and patient with your training to see improvements in strength and stability over time.


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